Innholdsfortegnelse for Complete Strength Training Book i Complete Strength Training Book

When it comes to training, methods can be created after understanding a few fundamental principles. If you want to improve strength you can do this in a number of ways… UNDERSTAND RESISTANCE TRAINING Any given stimulus that requires the body’s muscles to contract against the external load can be used for resistance training. This type of training increases muscle strength, power, hypertrophy and endurance. This can be achieved with multiple training methods followed by a set principle. CONVENTIONAL LIFTING Barbell lifting with compound movements such as back squat, deadlifts and bench press is a tried and tested method for building strength. These are the most compelling exercises to employ when it comes to maximal strength. BODYWEIGHT TRAINING Calisthenics is renowned for being a universal language. It encourages people to master…

Nutrition has always been regarded as one of the most integral factors to health, wellbeing and performance. The importance of nutrition widens from an athletic standpoint all the way to general day-to-day living. Nowadays, there is a variety of information, studies and fads out there to confuse anyone when it comes to what they are eating. Simplifying this with basic understanding will improve your knowledge and confidence in making better choices. The most important ingredient when it comes to nutrition is the ability to adhere to a method that is built on principle. The best diet plan on paper is the worst diet plan if it’s not sustainable. WEEKLY MEAL PREP Find time to prepare your food in order to stay ahead of your upcoming schedules, meetings and commitments. Life…

As we do more exercise or start to age, we become more prone to harming ourselves during exercise. Here’s how you can work out without pain. » BEFORE EXERCISE WARM UP: ‘Increasing the blood flow to your muscles gives them full range of movement,’ says osteopath Anisha Joshi. USE HEAT: It increases flexibility and gets muscles ready to move. Prior to exercise, try placing a heat pack on a particularly stiff muscle area for 10 minutes – never use heat directly after exercise as it can make inflammation worse. KINESIOLOGY TAPE: ‘This tape pulls skin away from the muscle tissue below, which allows better blood flow and lymphatic drainage to the area,’ explains Anisha. » DURING YOUR WORKOUT TAKE IT EASY: ‘The most common cause of workout-related injuries is doing…

It could be said that the hardest part of going to the gym is actually going to the gym, so well done for making the first move! But before you rush out to sign up for loads of gym sessions, you first need to ask yourself the question; ‘what am I trying to train?’. By having a clear idea of what it is you are trying to achieve, you will then be able to focus on the types of training you need to achieve your end goal. BEFORE ATTENDING YOUR FIRST GYM SESSION: » Identify health requirements, any existing health conditions or any major operations that have occurred in the past 12 months » If you have health issues, ensure your GP has cleared you to participate in exercise »…

The use of the kettlebell can be traced back to the 6th century BCE, with the ancient Greek Olympic Games. Since then, the kettlebell has transpired from sovereign union to being an everyday exercise in commercial gym settings and athletic strength and conditioning. WHAT IS A KETTLEBELL? The kettlebell is a cast iron steel ball that is widely versatile in nature and highly effective when used correctly. It can be used to improve strength, conditioning, speed, mobility and power. The use of the kettlebell offers a whole host of exercises that can be incorporated into a workout. These movements range from upper body and lower body exercises, making the kettlebell the most versatile freely moveable equipment available. With the weight of a kettlebell ranging from 2kg up to 50kg, this…

Even at 50, we all know actress Jennifer Aniston still flaunts a pair of seriously sculpted arms. But heavy weights to rival this A-lister. In fact, the actress favours push-ups as one of her key arm-toning moves (although you should mix in weights to your training). They might have the reputation for being a big of a toughie, but you’ll certainly reap rewards from practising your pushups. They can help hone your shoulders, biceps and triceps, while also tightening your core and even your glutes (those bum muscles!) – perfect for the warmer weather, when you want to hit the beach. Celebrity trainer Chris Richardson has created a four-week programme that incorporates five arm-firming push-up and plank variations, which you can do in the comfort of your own home or…

Strength training is as key to your weekly workout as jumping on the exercise bike or sweating it out in a Zumba class. It not only builds lean muscle to help shape and tone you (who doesn’t want that?!), it also improves bone density and helps you torch cals long after you’ve finished your workout. And wait, there’s more… It can also make you a better runner. Yes, really! ‘It can help you build endurance, as well as improve your run time and speed,’ explains Jessie, an ambassador for RunTogether (runtogether.co.uk). So it’s just as important in training for those 5km runs as pounding the treadmill. Turn over for his exclusive plan.…

« SPLIT SQUAT Stand with your back facing a chair. Extend your left leg back and place the top of your foot on the chair. Squat down by flexing the knee and hip of the front leg until the knee of your rear leg is almost touching the floor. Push back up, switch legs and repeat on other side to complete one rep. « PUSH PRESS Stand with feet shoulder-width apart, holding a pair of dumb-bells. Bring weights up towards your ears, so elbows point down and palms are facing inwards. Push the weights above your head, then lower back to shoulders. « SINGLE-LEG DEADLIFT Grab a dumbbell or kettlebell in your right hand and let it hang down at arm’s length in front of your thigh. Lift your left…

Sometimes, working out might feel like the last thing you want to do, but exercising can replenish those much-needed reserves. It helps increase energy levels by boosting blood and oxygen flow around your body, releasing those feel-good endorphins and improving sleep quality and focus. And nothing dials up those happy hormones like a high-intensity interval training (HIIT) session, according to a study at the University of Turku in Finland. ‘The release of endorphins triggers a happy feeling in your body and mind, giving you the opportunity to re-energise,’ says Anytime Fitness UK Master Trainer Renata Herbaly. This at-home schedule will help you burn fat, increase endurance and leave you feeling more energised. Renata has created a Tabata-style plan to help you trim, tone and turn up your energy supply in…

No-one wants to spend hours slogging away at the gym. Who has the time to do that? Thankfully, Adam Howse, head trainer at F45 Tower Bridge in London, has devised a plan incorporating three-weekly 30-minute workouts that will work your whole body, while using minimal equipment. Weeks one and two are all about getting your body moving and setting you up to progress in weeks three and four. ‘Varying the exercise plans and adding progressions after week two gives you a challenge,’ says Adam. ‘Adding in a bodyweight workout, where it’s you against gravity, can be one of the most challenging workouts you can do,’ he tells us. In the plan, Adam has mixed cardio and resistance workouts to target different energy systems. Adam explains, ‘Cardio workouts benefit in using…

All training programmes have one thing in common: they are designed to improve progressive overload. This is the increase in either weight, exercise, volume, intensity, frequency or training in order to achieve a training goal. Understanding how we progress on a cellular level is what is known as homoeostasis – the ability of the body to seek and maintain a stable internal state. DISCOVER HOW TO STRESS AND IMPROVE THE BODY » PHASE ONE: Shock phase This is the immediate response to stress caused by training. This phase often creates a performance reduction, with a larger stress being required if you have higher level of fitness. » PHASE TWO: Adaptation phase Your body starts to react to the stimulus and stress you’ve put it under. Suddenly, you are receiving an…

Since humans first existed, physical strength has been crucial in our survival. However, with the constant change in society and evolution of humanity, physical strength has become less of a focal point to the modern-day lifestyle that typically involves a sedentary way of living. Strength used to be the factor that determined if a person could hunt for food, build shelter and stay alive. Put simply, a person had to be physically strong in order to stay alive. Thankfully modern life is far easier to survive than what our ancestors had to deal with, but there can be no doubt that there is room for improvement when it comes to our health and ensuring that physical exercise becomes a way of everyday life. Strength training is an excellent way to…

Resistance training is versatile in nature, meaning there is more than one way to build strength. However, you can build strong foundations that will prepare you for adding resistance with simple, but effective bodyweight exercises. The use of kettlebells, dumbbells and suspension equipment can all produce an improvement in strength. When it comes to building maximal strength, the main three lifts are the squat, bench and deadlift. These three patterns have formed strength and conditioning programmes for many years, and continue to produce excellent results. SET YOUR FOUNDATION When it comes to performing lift exercises, pay close attention to the technique. This will reduce the impact of injury and enable optimal adaptation and improvements. Focus on compound lifts that are fundamental to human performance. Strength is the muscle’s ability to…

1 LEARN TO EAT WELL When you eat food, you are consuming calories in the form of energy. The body is capable of doing three things with energy: » Burning it » Storing it » Absorbing it If you eat more calories than you burn, you store fat. This is called a calorie surplus. If you burn more calories than you eat, you lose fat. This is called a calorie deficit. If you eat the same as what you burn, you stay the same. This is called calorie maintenance. 2 CALORIE DEFICIT If you burn more calories than you eat, you lose fat. Decide on the amount of fat in pounds that you want to lose per week. Typically, this is around 1lb per week. Manage your deficit with a simple…

If you suffer from a bad back, it could be down to a weak core. Stabilising and strengthening your core muscles is essential to keep healthy and strong every day. Your body is essentially lazy and will always take the easy option – so if your abdominal muscles are weak, it will always use your back when moving instead. This means that stronger abdominal muscles take the pressure off your back and straighten out your spine. » PREVENT INJURIES ‘Engaging your core during exercise is key,’ explains FGY editor Lucy Gornall, who is also a qualified personal trainer. ‘It means you can flow through the movement more easily – for example when weight training – but there’s also less chance of you injuring your body, particularly the lower back. When…

Don’t have a gym membership? It doesn’t matter. Don’t have much time? That’s not a problem either. Celebrity fitness trainer Matt Roberts has created an exclusive cardio-focused circuit-training programme that you can fit into your busy lifestyle. ‘Boosting your heart health is key if you’re taking on endurance events, such as a half marathon, so it’s essential to incorporate cardio exercises into your weekly workout,’ advises Matt. ‘This simple, yet effective, exercise plan targets your whole body. Plus, it will ramp up your heart rate and burn fat and calories.’ The best things about it? It only takes 30 minutes and you won’t waste time travelling because you don’t have to leave the comfort of your sitting room.…

Endurance is an important factor in many activities, and helps maintain a high level of intensity for as long as possible. This maintenance of endurance prolongs the effect of fatigue that may contribute to the effect of poor technique. WHAT IS AEROBIC ENDURANCE? VO2 max is obtained during a maximal incremental exercise test. Aerobic endurance represents the ability to sustain a high percentage of VO2 max for a long period of time. When training for aerobic improvements, such as running, rowing or cycling, it is important to note that there are several variables to be considered. INITIAL LEVEL This is when the majority of the population are sedentary, with a low level of general fitness. The training program will spike an overall adaptation in the initial phase of exercise because…

We’re here to help you get lean. We all know it’s important to get our heart rate up three to four times a week, so it’s time to dust off those running shoes and get moving. But did you know that strength training is just as important as cardio? ‘It keeps your bones and muscles strong and can help raise your metabolism,’ explains Scott. It can even boost your endurance. So that’s why we’ve blended a running and strength routine together for the ultimate workout. And the best part? You only need you, so you can do this any time, anywhere. And by the end of the month, you should feel fitter, stronger and leaner.…

Want to put a spring in your step this month and bag yourself a perky bottom? Forget complicated exercise routines, all you need is one move – a jump! Not just a playground throwback, jumping can also boost energy levels and firm up your derriere in no time. Plyometrics – the snazzy word for jumping – will increase your power and strength. ‘This is because plyometrics focuses on your fast muscle twitch fibres (which are used in dynamic bursts of movement like sprinting and lifting weights),’ explains celebrity trainer Chris Richardson. ‘This type of training can also boost weight loss and help tone and define your muscles,’ he adds. Plus, the post-training boost, will keep you burning calories long after you’ve unlaced your trainers. But, jumping doesn’t just make you…

Does the thought of lifting weights in the gym feel too intimidating? Never fear, our four-week programme, created by celebrity personal trainer Scott Laidler, is designed to rapidly build strength at home using only your body and a pair of hand-held weights (2-6kg) – and there’s not a scary machine in sight! What’s more, you’ll burn fat, keep your blood sugar stable (the more muscle mass you have, the more efficiently your body burns glucose) and create a toned physique, as well as protecting yourself from diseases such as osteoporosis, diabetes and heart conditions.…

1. BARBELL DEADLIFT Stand with your feet hip width apart, with your feet flat on the floor like you were about to jump. Position the bar so it is over the centre of your feet when you look down. To find your hand position, run your thumbs down the outer part of your thighs until they touch the bar. Bendyour knees so that your shins touch the bar and you are hinging at the hips. Lift your chest up and straighten your lower back. Take a deep breath and then stand up with the weight. Hold at the top for a second and then return the bar to the floor by pushing your hips back and bending your knees. The bar should remain close to your shins as you move…

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1. IT AFFECTS LIBIDO AND HORMONES To date, there is nothing from natural sources that will have a greater effect on testosterone in males as lifting weights. The body sends a rapid signal to the brain that initiates the release of hormones. This then releases testosterone. As for women, resistance training is key in balancing progesterone to oestrogen hormones. 2. SHARPENS YOUR MIND Adding resistance training to your lifestyle will accelerate your brain response, giving better memory recall, increasing the ability to learn and finally bring a clearer picture to your life. Another considerable benefit that you will gain from strength training is proprioception (perception or awareness of the position and movement of the body). With strength training being so versatile in routine, order and selection, you can adapt the…

BODYWEIGHT SQUAT This lower body exercise is great for strengthening various large muscle groups such as the hamstrings, quadriceps and gluteus maximus. The movement creates flexion from the knee and hip during the descending phase of the exercise. To perform a bodyweight squat, stand straight with your legs hip-width apart, then lower down as if sitting on a chair, as low as you can go. Make sure to push your knees outwards as you squat – don’t let them buckle inwards. Once done, return to a standing position. BODYWEIGHT LUNGE This lower body exercise is a unilateral movement. It requires strength and stability of the lower limb region, where one leg is extended out in front of the other. Similar to the squat, it requires a large recruitment of muscle…

You may have heard about counting macros – even if it’s just in passing. Or perhaps the idea of ‘If It Fits Your Macros’ has been thrown your way. But how much do you know about macros, and how much do they matter to our overall health? Georgia Head, nutritionist at Fresh Fitness Food, gives us an insight… WHAT ARE MACROS? In a nutshell, macros is short for ‘macronutrients’, which are components required in our diet in relatively large quantities to keep the body functioning optimally. In other words, macros are protein, carbohydrates and fat. ‘These three all have different responsibilities within the body,’ explains Georgia. While you don’t necessarily need to swear by macro counting when assessing your diet, it can be useful to have a rough idea of…

Resistance bands – to state the obvious – are literally thick rubber bands that cause external resistance once applied to create tension. They are highly versatile in nature, and can be adapted in exercises to create additional loading. The origin of resistance bands came from the medical background of physiotherapy, helping with rehabilitation, which has now spread into everyday training workouts. Bands come in different thicknesses and sizes, meaning they can be used for multiple exercises. What’s commonly known in modern-day fitness language, is the need for ‘activation’ bands. This, in truth, means that the external load of the resistance band is creating a neurological stimulus to awaken muscle groups. By ‘switching on’ muscles’ contractions at low levels before training or competition, this can increase the rate and frequency of…

SESSION 1: STRENGTH Sets 4 Reps 15 » Banded deadlift » Banded squat » Banded hip thrust » Banded bent over row » Banded single arm row » Banded curls » Banded deadbug SESSION 2: STRENGTH Sets 4 Reps 12 » Banded good mornings » Banded nordics » Banded gakk squats » Banded pull up » Banded press up » Banded pallof press SESSION 2: STRENGTH & POWER Sets 4 Reps 6 » Banded jumps » Banded plyometric press up » Banded woodchop » Banded pallof press » Banded split lunge press SESSION 2: CONDITIONING Sets 4 Reps 6 » Banded resisted sprints » 10m/15m/20m » 5x sprints per distance 8% It has been found that inactive adults lose about 3% to 8% of their muscle per decade.…

» BEGINNERS 1 LOWER BODY COMPOUND STRENGTH 5 sets 15 reps Dumbbell goblet squat Dumbbell split squat Leg press Dumbbell RDL » BEGINNERS 2 UPPER BODY COMPOUND STRENGTH 5 sets 10 reps Assisted pull up Assisted dip Cable row Dumbbell shoulder press » INTERMEDIATE 3 LOWER BODY COMPOUND STRENGTH 4 sets 10 reps Barbell back squat Dumbbell Split squat Dumbbell RDL Leg press » INTERMEDIATE 4 LOWER BODY COMPOUND STRENGTH 4 sets 10 reps Barbell back squat Dumbbell Split squat Dumbbell RDL Leg press » ADVANCED 5 LOWER BODY COMPOUND STRENGTH 5 sets 8 reps Barbell back squat Barbell split squat Leg press » ADVANCED 6 UPPER BODY COMPOUND STRENGTH 5 sets 8 reps Bench press Dip Barbell military press Pull up Seated cable row » ADVANCED 7 UPPER BODY…

Finding time to work out can be a serious challenge. But fear not! You can still keep up the exercise without slogging away at the gym for hours on end. It’s all thanks to that little thing we know as HIIT – or high-intensity interval training. Simple yet effective, think sweat-inducing bodyweight exercises done at speed for a period of time with shorter periods of rest in between. This four week plan, created by trainers Hollie Philippa and Paul Cambray, will keep your metabolism working fast and leave you feeling fit, healthy and strong. Clear a spot in your living room, switch on your Spotify and get movin’! TIP On birthdays or special occasions don’t worry about weight loss, just try to maintain your current weight. Of course, if you…

Your trainer, Matt Roberts » There are three workouts to perform each week – try to space them out evenly (for example Monday, Thursday, Saturday) to make sure your body has time to recover. In week one, do each exercise for 30 seconds (unless otherwise stated). Repeat each circuit seven times, with a 1-minute break between sets. TIP If your fitness isn’t quite up to scratch, focus on the less intense workout 1 initially. Repeat this 3 x a week and when you’ve mastered this, move on YOUR GET-FIT MOVES » GLUTE KICKBACK Position yourself on your hands and knees. Lift your right leg up, so your thigh is parallel to the ground, your knee bent and the sole of your foot is facing the ceiling. Lower back down and…

Want a stronger body without spending hours in the gym? Yes, please! Celebrity trainer Chris Richardson has created an at-home total body-strengthening workout with a difference. Sayhellotoeccentric training! ‘Eccentric training refers to the force a muscle produces as it lengthens, as opposed to (what most people do in the gym) the force when a muscle shortens,’ explains Chris. For example, focusing on the movement of lowering a dumb-bell back down, rather than the curling up part. ‘This downward phase of exercises has the greatest impact on muscle development. And thanks to the intensity, it ramps up your afterburn too,’ adds Chris. In a nutshell, this workout will boost muscle strength in double-quick time. Let’s get started!…

Getting in shape is all about balance’, says fitness pro and star of Instagram Zanna van Dijk in her book Strong. ‘It doesn’t have to be confusing or time-consuming – you just need to eat well and move more.’ Exercise is key for Zanna. ‘Not only because it makes you look and feel awesome, but because it vastly improves your physical and mental health,’ she says. ‘And the more you move, the more you can eat… it’s a no-brainer really!’ One of Zanna’s favourite ways to stay fit is HIIT. Known for its fast-paced circuits, exercise newbies may think it all sounds a bit scary. But the great thing about it is you can go at your own pace, so you can start slow and build up. And you’ll reap…

THE EXPERT Sami A Tertar is a London-based personal trainer, and strength and conditioning coach. Stretching may not be the most exciting part of working out, but flexibility work is just as important to your fitness routine as any cardio or strength training. “Stretching exercises will help improve your flexibility and mobility, they’ll reduce tightness, and ultimately, make your workouts more efficient and safe,” says Sami. We’ve all experienced that feeling of tightness in our muscles. Even when we wake up, attempting to touch our toes is far more of a struggle than it is later on the in day, when we’ve limbered up a little. Sami explains that tight muscles can cause undue strain on the neighbouring joints during normal daily function. What’s more, muscles can end up imbalanced…